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pH 8.5 



^i A GUIDE 1^^ 

— TO— 

GYMNASTIC EXERCISE, 



With explanations for executing the principal movements 
on a number of the most popnlar pieces of Gymnastic Ap- 
paratus, including- 

CHEST PULLEYS. 

LEG DEVELOPER, 

FORE-ARM DEVELOPER, 
NECK DEVELOPER, 
. ABDOMINALAND 
C2 GIANT PULLEYS, 

. QUARTER CIRCLE, Etc. 



Issued for the use of members of the Young Men^ 
Christian Association, of 

ST. LOUIS. 



]8S8: 

Perhix (.t Smith, Print 

208 and -210 Olive St. 



COPYRIGHTED 
BY 

C M. WILLIAMS, 
1 888. 



(^V: 



CHEST PULLEYS. 

ANTERIOR WIOVEIVIENTS. 

POSITION -Stand erect lacing the pulleys, the head well 
up in the air, the chest thrown out and shoulders 
back. The arms are extended in front, the hands 
grasping the pulley- handles, the palms turned 
DOWN. ■ The legs are straight, with feet spread 
sUghtly apart, to allow of " grip " on the floor. 
The heels touch a line rtinning at right-angles to 
the extended erms. Keep the arms and legs straight 
throughout all the anterior movements. 

riRST Movement .-Bend forward and downward without 
jerk, carrying the hands do^xTi to the floor and then 
resume position . Eepeat. 

Second Movement .-Carry the hands down to side of 
thighs, keeping the body erect, bringing the 
shoulders ^vell back, and then resume position. 
Repeat. 

Third Mo vejient. -Keeping the arms straight, carry the 
hands high up in the air over the head and then re- 
sume position. Eepeat. 

ANTERIOR ENDINGS. 

FiEST Ending.— Position with the palms turned up. Bend- 
ing the arms at the elbows, carry the hands in a 
curling manner back to the shoulders and then 
resume position . Eepeat. 

Second Ending.— Position Avith hands turned in. Fold 
the arms close to the body, carrying the left hand 
under the pit of the right arm and the right-hand 
over the left shoulder. Eepeat with position of 
hands reversed. 



A GUIDE TO 



LEG DEYELOPER. 

POSITION.— Back to the wall board, legs straight, right 
foot in stirrup . 

FirstMovement.— Carry the right foot up in front, keep- 
ing the legs straight till it assumes a line at right- 
angles with the supporting leg. Repeat, and alter- 
nate with left foot in stirrup . 

Second Movement —Position with right foot in stirrup, 
bending the leg, carry the knee well up in the aix, 
and then push down to starting position. Repeat, 
and alternate with left foot in stirrup . 

Third Movemext.— Position with left side to wall board, 
right foot in stirrup. Carry the leg ontward and 
upward aud then back to starting position Repeat, 
and alternate with right side to wall board and 
left foot in stirrup . 

FORE-ARM DEVELOPER. 

SuPiNATiNG Movement.— Hands grasping the bar with 
palms turned up. Roll the bar and unroll with 
hands in this position. Repeat. 

Pronating Movement.— Hands grasping the bar with 
palms turned down.— Roll and unroll the bar with 
hands in this position. Repeat, and alternate 
with right hand prone and left surpine, and then 
reverse this with right supine and left prone. 



NECK DEYELOPER. 

POSITION.— Place the cap on the head, face the pulley 
with feet spread wide apart, bend forward, plac- 
ing the hands on the knees. 



GYMNASTIC EXERCISE. 



First Movement.— Keeping the body perfectly still, 
carry the head down in front, and then up and 
hack. Repeat. 

Secoxd Movement.— Keeping the body still, carry the 
head toward the right side, then down in front 
and to the left side. Repeat. 

Third Movement. — Position with arras behind hack. 
Swing forward and down, bending the body at 
the waist, and then swing upward and back. 
Repeat. 

FouKTH Movement.— Position as in the third. Swing 
down in fi-ont and then to the right side, bending 
the right leg at the knee, swing down in front and 
then to left side, bending left leg. Repeat. 



CHEST BARS. 

POSITION.— The feet are on the floor board, spread 
slightly apart; the toes bear on the centre of the 
hoard. The hands grasp the bars at about three 
inches below line of shoulders. Keep the head 
well up. 

First Movement.— Push forward and in strongly carry- 
ing the upper part of the body between the bars, 
raising on the toes and then resume position. 
Repeat. 

Second Movkment.— Bend the legs, sink on the toe3, 
sliding the hands downwards and then resume 
position. Repeat. 

Third Moyement.— From position raise on the toes, slid- 
ing the hands upwards, turning the palms slightly 
out in so doing, and allow the body to curve for- 
ward between the bars, keeping the toes on the 
floorboard. Resume position and repeat. 



A GUIDE TO 



Combinations.— These three movements may be comi- 
hined at the student's will. For example: first, 
second, third, first and repeat. 

SPLIT-HANDLE GIANT PULLEY. 

POSITION.— Face the pulley with feet spread wide apart, 
hands grasping the pulley-handles, palms turned 
IN. Keep the legs and arms straight throughout 
the following movement: 

Principal Movement.— Swing torward and downward, 
eai-ryingthe hands between the legs, turning the 
palms down and out, turning the head to the right 
side to avoid the rope. Swing back to starting po- 
sition, and from that open the hands to side hori- 
zontals and at the same time lay well hack, bending 
the body at the waist backwards; then resume 
position and repeat, turning the head to the left 
side of rope in swinging down. 



ABDOMINAL OIANT PULLEY. 

POSITION. —Theback is against the wall board, the head, 
shoulders and buttocks touching it. The arms are 
extended over the head, the hands grasping the 
bar or stirrup, palms turned out. The following 
movement is exaggerated at each change by re- 
spectivelj^ moving the head, then the head and 
shoulders, and then the head, shoulders and but- 
tocks from the board and repeating in those posi- 
tions. 

Movement.— Keeping the body erect and arms perfectly 
straight, bring the hands down in front till they 
approach the horizontal, and then, without jerk, 
allow them to swing back to position. Repeat. 



GYMNASTIC EXERCISE. 



INTERCOSTAL PULLEY. 

POSITION.— Face the wall pulley, standing directly under 
the ceiling block, the arms extended vertically in 
the air, the hands grasping the handles, palms 
turned ix. Keep the body erect and head well up 
in the air throughout the following movements : 

FikstMovemext.— Bending the arms, the etboAvs touching 
in front, carry the hands well down in front, keep- 
ing them close to the body, and as the knuckles 
touch in front open out to sides, swinging up to 
the horizontal, turning the knuckles upwards. 
From that position, allow the hands to swing up in 
the air with a slightly jerking motion, making the 
knuckles to touch over the head. Reverse the 
hands and repeat. 

Sj^cOjStd Movement.— Reverse of the first. Starting with 
the knuckles touching over the head, swing down 
to side horizontals, then bend the arms as they are 
carried to the front of the body, and then up to 
position for the first movement, with palms turned 
in. Reverse the hands and repeat. 



LOW ABDOMINAL PULLEY. 

POSITION.— For first movement, face the pulley, legs 
straight, heels together, toes turned out, the hands 
grasp the bar, palms turned down. For second 
movement, stand facing and close to the pulley, 
arms bent in front, hands grasping the bar, which 
is close to the body, palms turned up. 

First Movement.— Keeping arms and legs straight, bend 
forward and down, carrying the hands to the floor 
and then high up iu the air. Repeat. 



8 A GUIDE TO GYMNASTIC EXERCISE. 

Second Moytsment.— Raise the heels from the floor and 
sink on the toes, then extend the body, keeping on 
the toes andpnshthe bar high np in the air. Re- 
peat. 

KOWING PULLEY. 

rOSITION.— Sit in the truck with feet in the straps and 
knees together, hands grasping the bar, palms 
turned Dowx. 

First Movement.— The ordinary rowing stroke, sliding 
toward the foot-board, bending well forward, 
doubling np the legs; from that straighten out to 
position. Repeat. 

Second Movement.— Side stroke, sliding forward as above, 
and in sliding back, carry the hands to the right side 
then forward again, and carry the hands to the left 
side as you straighten out. Repeat alternately. 

Third Movement.— After sliding forward as above, 
straighten out and lay well back, carrying the hands 
high in th*^ air, keeping the arms straight. Repeat. 

FOURTH Movement.— Sit still in the truck; lay well back, 
and without bending arms or legs, carry the hands 
high up in the air and down over the head. Repeat . 



LIBRARY OF CONGRESS 



k. Loui^ Young Mt IIIIIII|IIIIIII!llliill| 

020 108 586 A 

Pine Sl Twenty-Ninth Sts. 



PHYSICAL DEPARTMENT. 



Prof. C. M. WILLIAMS, Superintendent and Instructor' 

aided by a corps of volunteer 

assistants. 



THE GYMNASIUM is one of the finest in the West, and 
contains a complete assortment of the latest and 
best made' developing apparatus adapted to the 
young and old, the weak and strong. 

THE INSTRUCTION is scientific, systematic and thor- 
ough, and inclU'les optional physical examination 
and special courses of exeicise. 

THE BATH ROOMS are fitted up with five varieties of the 
bath, each supplied with hot and cold water, and 
are entirely free to members. 

Any young man of good chaiacter may become 
a member. 

Full Wlembership Ticket, - - - $5.00 

Including, in addition to the above, all privileges of the 
Association, such as Educational Classes, Circu- 
lating Library, Literary Society, Athletic Club. 
Correspondence and Chess Rooms, Lectures, 
Entertainments, etc. 



Hollinger Corp. 
pH8.5 



LIBRARY OF CONGRESS 



020 108 586 P 



t 



HoUinger Corp. 
pH8.5 



